4/7/2022

CrossFit Megalodon – CrossFit

Mobility

Metcon

Option 1

1/4 Murph (Time)

Run 400

25 Pull Ups

50 Push Ups

75 Squats

Run 400

Vest: 20/14

Metcon

Option 2

Metcon (Distance)

Bike Erg

2 Rounds:

5x (20 Sec Sprint, 40 Sec Easy Recovery)

2 Min 30 Sec Easy Easy Recovery “Spin”

6x (15 Sec Sprint, 35 Sec Easy Recovery)

2 Min 30 Sec Easy Easy Recovery “Spin”

7x (10 Sec Standing Sprint, 30 Sec Easy Recovery)

2 Min 30 Sec Easy Easy Recovery “Spin”

*Rest 3 Min between rounds.

Total: 43 Min

Metcon

Option 3

Metcon (Time)

30 Min Cap

50 DU (RX+100 DU)

3 Turkish Get Ups each arm

25 Sit Ups (RX+GHD)

50 DU (RX+100 DU)

3 Turkish Get Ups each arm

25 Push Ups (RX+Ring Dips)

50 DU (RX+100 DU)

3 Turkish Get Ups each arm

25 Pull Ups (RX+C2B)

50 DU (RX+100 DU)

3 Turkish Get Ups each arm

25 Wall Balls (20/14)